GLP-1 agonists are touted as a miracle drug of our era, and roughly 12 % of American adults have used them to this point. As useful as they might be to help weight reduction, handle diabetes, and even curb sure addictions, they’re not with out undesired negative effects. One inconvenient reality that doesn’t get a ton of airtime is the truth that muscle loss is extremely probably whereas taking these medicines… which may have some unlucky penalties.
That mentioned, is muscle loss inevitable whereas taking GLP-1 meds, and what are you able to do to fight it? We requested a weight reduction doctor and a licensed private coach for the news.
Do GLP-1 Drugs Trigger Muscle Loss?
First issues first, it’s price noting that GLP-1 agonists don’t straight trigger muscle loss. “As an alternative, muscle loss can happen not directly resulting from decreased protein consumption, general calorie restriction ensuing from urge for food suppression, and lack of weight-bearing workouts,” says Elizabeth Sharp, MD, DABOM, IFMCP, a board-certified inner drugs and weight problems drugs doctor and the founder and medical director at Well being Meets Wellness in NYC. “Muscle loss usually happens throughout any important weight reduction, with or with out GLP-1 medicines.”
Nonetheless, muscle loss is extremely frequent in individuals on GLP-1s—and analysis exhibits that it could really be extra pronounced in individuals taking GLP-1 meds versus different strategies for weight reduction.
Per a 2024 article in The Lancet Diabetes & Endocrinology, research counsel that muscle loss on GLP-1s ranges from 25 to 39 % of complete weight reduction over 36 to 72 weeks. In distinction, non-Rx caloric restriction research have proven solely a ten to 30 % discount in fat-free mass. The authors additionally add that the decline in muscle mass on GLP-1s is a number of occasions higher than what’s anticipated from pure age-related muscle loss.
Why Muscle Mass Is So Essential
Sustaining or growing muscle mass is essential—particularly as we get older, in addition to to advertise optimum weight reduction outcomes (whether or not or not you’re on GLP-1 meds). “Preserving muscle mass is important for general energy, mobility, and longevity,” says Dr. Sharp. “Moreover, sufficient muscle mass helps keep bone density, lowering the chance of osteoporosis, which is especially necessary for getting old girls.” She provides that rebuilding misplaced skeletal muscle turns into more difficult over time, which underscores the significance of constructing and preserving your muscle mass as early as attainable.
Based on a 2024 concern of JAMA, extreme muscle loss whereas reducing weight—which GLP-1s seem to instigate—can be related to an elevated danger of incapacity, hip fracture, and mortality in older populations.
The best way to Protect Muscle Mass When Taking GLP-1 Drugs
Though some muscle loss is anticipated when taking GLP-1s, it’s attainable to maintain it to a minimal—specifically by heeding the expert-approved ideas under.
1. Amp Up Your Protein Consumption
Protein is the secret not solely to construct and keep muscle but additionally to help weight reduction, physique composition, and higher well being. In her apply, Dr. Sharp and her workforce of dietitians usually advise aiming for 35 % of day by day macronutrient consumption to return from protein, which may also help keep skeletal muscle mass whereas reducing weight. Some consultants additionally cite 60 grams of protein day by day because the minimal it’s good to protect muscle, but the precise quantity will rely upon a spread of personalised elements.
To achieve and observe your protein targets, it might assist to make use of a meals diary or app that can assist you calculate your macros. Furthermore, in the event you discover it troublesome to chow down on a number of protein day by day, a protein powder like HUM’s Core Power is a straightforward and handy method to complement your weight loss program.
2. Hold Cardio to a Minimal
Whereas cardio is nice for cardiovascular well being and a preferred type of train to burn energy, an excessive amount of of it—particularly with out resistance coaching—may really backfire, says
Marshall Weber, CPT, proprietor of Jack Metropolis Health in Boise, Idaho. “Doing an excessive amount of cardio can depart you with muscle loss, and that’s with out the GLP-1 even current,” he warns. As such, he recommends that folks on GLP-1 meds restrict cardio to solely 2 to three periods per week.
3. Power Prepare
To stop muscle loss whereas on GLP-1 medicines, consuming sufficient protein and dialing up your energy coaching makes for an ideal match. “I like to recommend weight-bearing or resistance workouts at the least 3 to 4 occasions per week to take care of muscle mass and protect energy, which is vital for longevity,” says Dr. Sharp.
Weber agrees, saying 3 to 4 energy coaching periods per week is vital to minimizing muscle loss—and even perhaps constructing muscle whereas taking GLP-1 meds. “To coach your physique extra successfully and permit it to develop useful muscle groups, strive utilizing extra compound actions in your energy coaching,” he advises. (Compound workouts contain utilizing a number of muscle teams without delay, and embody the likes of push-ups, squats, chin-ups, and dips.)
4. Relaxation Effectively
As necessary as it’s to do weight-bearing workouts to fight muscle loss, on the opposite facet of the coin, relaxation is equally as essential. “Lengthy gone are the times the place getting your 5 [strength] periods in per week is moral or useful,” Weber shares. “The physique does a few of its most necessary work whereas we relaxation, and even whereas we sleep. So preserve hitting the weights laborious, however don’t neglect to hit the pillow even tougher.”
In case you might have bother falling or staying asleep, sleep dietary supplements like HUM’s Magnificence zzZz and Mighty Evening may also help promote a greater evening’s relaxation.
5. Enlist Skilled Assist
So simple as it could be to take your GLP-1 meds every week, navigating the complete course of might be difficult. Whether or not you’re involved about muscle loss, making a meal plan or a exercise plan, or combating different GLP-1 negative effects like nausea, having an expert workforce to prepared the ground can make sure that you healthily and sustainably succeed together with your GLP-1 journey.
As an example, Dr. Sharp’s workforce tracks necessary metrics like physique composition—aiming for less than about 10 % of weight reduction to be from skeletal muscle mass—and adjusts personalised protocols based mostly on this aim and affected person enter. “Our dietitians create personalised meal plans that guarantee sufficient protein consumption in a means that’s sustainable based mostly on our sufferers’ preferences and way of life,” she shares. “I additionally present train packages for all my sufferers by our apply app.” With expert-led steering and interventions, these on GLP-1 medicines may also help guarantee decrease charges of muscle loss and guarantee they’re getting the vitamins and motion they want.
The Takeaway
In a great world, weight reduction would come straight from fats… however that isn’t the case. Muscle loss doesn’t get sufficient consideration within the GLP-1 dialog, nevertheless it must be thought of and addressed for anybody taking these new weight-loss medicine.
Though some muscle loss is anticipated irrespective of in the event you’re taking GLP-1 meds or dropping important quantities of weight with different strategies, it’s inside your energy to maintain it to a minimal. The key? “You actually need to be aware of your protein consumption, together with balancing a constant weight coaching routine to encourage the physique to remain growing within the methods which can be wholesome,” says Weber.
Dr. Sharp can be optimistic about preserving skeletal muscle when taking GLP-1 medicines, although it’ll take a concerted effort to comply with the information above. “It’s undoubtedly attainable to take care of extra muscle mass whereas reducing weight with GLP-1 medicines,” she says, with the caveat that your greatest possibilities of doing so will probably be whenever you work with a healthcare workforce that makes a speciality of GLP-1s and weight reduction.
GLP-1 and Muscle Loss FAQs
Does GLP-1 make you lose muscle?
GLP-1 medicines don’t straight trigger muscle loss. Nonetheless, they’ll not directly result in muscle loss resulting from decrease protein consumption, caloric restriction resulting from a low urge for food, and never energy coaching sufficient. “Typically, about 25 % of the entire weight misplaced [on GLP-1s] is from skeletal muscle,” says Dr. Sharp.
Are you able to acquire muscle whereas on GLP-1?
Preserving muscle on GLP-1s might be difficult, and constructing muscle will probably be much more so—although not totally unimaginable. Based on Weber, muscle good points are usually stunted resulting from an absence of dietary protein. “Whereas it’s attainable to realize muscle when you are taking a GLP-1 remedy, it will be even tougher resulting from urge for food suppression that comes with taking these sorts of medicines,” he explains. “Hitting the caloric surplus might really feel like an uphill battle, and may even depart you feeling actually uncomfortable being that full on the remedy.”
How do you forestall muscle loss on semaglutide?
Getting sufficient protein day by day and energy coaching 3 to 4 occasions per week may also help preserve muscle loss at bay when taking semaglutide and different GLP-1 medicines.
Ought to I carry weights on Ozempic?
Sure, weightlifting 3 to 4 occasions per week is an efficient goal to protect muscle mass (to not point out wholesome getting old benchmarks) whereas on Ozempic and different GLP-1 medicine.
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